Chapter 5 – Personal Nutrition

Choices broiled entrees non fried dishes made with

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Unformatted text preview: slice of bread, 30g cold cereal, ¾ cup hot cereal, ½ bagel, ½ pita, ½ bun, ½ cup pasta or rice Milk and Alternatives • most milk products – milk, yogourt, cheese – high in calcium, riboflavin, protein, vitamins A and B12 • dairy best calcium sources • servings: 2 • one serving: 1 cup milk, ¾ cup plain yogourt, 50 g (2 ounces) hard cheese Meat and Alternatives • include meat, poultry, fish, tofu, dry beans (lentils, soy, kidney, black, etc.), nuts • females: 2 servings, males: 3 • serving: 50- 100g lean cooked meat, fish or poultry; one egg; 125- 250 ml cooked beans; 2 tbsp peanut butter Oils and Fats • small amount of unsaturated fat – 30- 45 ml (2- 3 tbsp) – can be included each day Chinese • mainland Chinese – plant- based, high in carbohydrates, low in fats and animal protein – considered one of healthiest in world • food guide pagoda recommends plenty of cereals, vegetables, fruits, beans with physical activity balancing food intake • Chinese food prepared in Canada – contains more me...
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